Week Two Handstand Workout
Warm-up:
Twice through with little to no rest between exercises.
10x Banded pass thru
20 Seconds passive hang
10 Seconds active hang
Mobility:
Twice through with little to no rest between exercises.
30-45 Seconds Loaded lat stretch or other thoracic/shoulder mobility
Bent leg hamstring stretch, 30-60 seconds each side
Wrist prep
Strength and Skill:
4 times through with 10-20 seconds of rest between movements.
30-35 seconds Extended hollow tuck
25-30 reps
Chest to wall handstand hold 25-30 seconds
Assisted planche 10 seconds
Finish With:
20 Scap pulls
10-40 Tuck-ups
2x Wrist prep
Conditioning
4 rounds with a partner
1 heavy sled push
1 heavy single arm farmers carry (switch arms half way down)
400 meter run
Have a person at each end of parking lot with kettle bell and sled set up at one end. Parnter A will push sled to opposite side then partner B will push back down. Then A walks the kettle bell down and B returns it. Then run your 400 together.
After 2 rounds switch sides.
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